Fiery Fish Fry for ‘Fraidycats

pan fried codOk all you fish ‘fraidy cats, this one is for you. The fish is not too fishy, has no bones to remove and no skin nor scales to deal with, and is firm enough so that it doesn’t flake apart when you cook it. So there, all of your excuses are now gone!

Oh, but you are trying to lose a few pounds and don’t want to fry your food? Actually, this is pan fried with very little oil. And for one more “actually” the recipe idea actually came from a healthy cooking magazine.

Oh, but you are not into spicy foods? The fiery part of this dish is a dip, so it is optional. And back to the person who is trying to lose a few pounds, it is so spicy that you’ll just use the itsy bitsy-est of bits so the calories are not of worry.

And now, on to the cooking!

Ingredients:

Aioli

  • 2 tablespoons minced fresh cilantro
  • 3 tablespoons mayonnaise
  • 1 serrano chile, seeded and minced
  • 1 garlic clove, mince

Fish

  • 1 cup fat-free or 1% milk
  • 1 large egg white, lightly beaten
  • 2 cups panko (Japanese breadcrumbs
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons olive oil
  • 4 (6-ounce) cod fillets
  • 4 lemon wedges

Directions

To prepare aioli, combine cilantro, mayonnaise, serrano, and minced garlic, stirring well.

To prepare fish, combine milk and egg white in a shallow dish, stirring well with a whisk. Combine panko, salt, and black pepper in a dinner plate.

Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Dip fish in milk mixture, and dredge in cornflake mixture. Add fish to pan, and cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

Serve fish with aioli and lemon wedges.

Notes:

  • I started with a cod fillet of about 1 pound and cut it into about 6 pieces. The fillet was thick enough to be able to cook the fish on 4 sides, creating just that much more crunch. Crunch is good!
  • The original recipe called for fat free mayo, but personally, I’ve never been able to make the switch. The fat free stuff is just too loaded with sweetners for my taste.
  • Any firm white fish would work well here. I went for the cod because it was fresh and affordable. Tilapia should also work well, but would take a bit more care while flipping in the pan.
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One response to “Fiery Fish Fry for ‘Fraidycats

  1. Hey, I actually ordered fish at a restaurant this past weekend, ate it and liked it! I’ll have to give this recipe a try.

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